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Boiled wild herb salad Calories
Source of fiber, vitamin K, and folate
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled wild herb salad (130 g) has 36 calories. That works out to 28 calories per 100 g. It contains 5.9 g of carbs, 3.5 g of protein, 0.5 g of fat and 3.9 g of fiber. Its 507 µg of Vitamin K covers 422% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled wild herb salad Nutrition Facts
Selected: 1 cup (chopped) · 130 g
36
KCAL / 130G
Carbs
5.9g
· 2% DV
Protein
3.5g
· 7% DV
Fat
0.5g
· 1% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 33% · Fat 11%
Boiled wild herb salad nutrition facts table · 1 cup (chopped) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 49 mg | 2% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 3.9 g | 14% |
| Protein | 3.5 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Boiled wild herb salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 130 g | 36 kcal |
| ½ cup (chopped) | 65 g | 18 kcal |
| 1 piece (small) | 90 g | 25 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (small) | 100 g | 28 kcal |
| 1 serving (medium) | 180 g | 50 kcal |
| 1 serving (large) | 250 g | 70 kcal |
| 1 bottle (large) | 300 g | 84 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Boiled wild herb salad
How do you make boiled wild herb salad?
Boiled wild herb salad is made by sorting and washing edible greens, boiling them until tender, then draining and chopping them. Dress the greens after draining; a simple olive-oil-and-lemon dressing keeps their earthy flavor prominent.
Which herbs go in boiled wild herb salad?
Boiled wild herb salad can include edible wild greens such as dandelion leaves, nettles, or chicory, depending on the region and season. Use only plants you can identify with certainty, since poisonous species can resemble edible herbs.
Is boiled wild herb salad safe to eat?
Boiled wild herb salad is safe only when every plant in it has been correctly identified as edible and collected from an uncontaminated area. Cooking does not neutralize every plant toxin, so never eat unidentified foraged greens.
Should you eat boiled wild herb salad hot or cold?
Boiled wild herb salad can be served warm or chilled. Warm greens absorb an olive oil and lemon dressing readily, while chilling gives the flavors time to mingle; add the dressing after the leaves have been drained.
How do you wash wild herbs for boiled wild herb salad?
Wash the greens for boiled wild herb salad in several changes of cold water to remove soil, grit, and insects. Separate the leaves while rinsing, then drain them well before boiling so dirt does not remain trapped in the bundle.
How do you keep boiled wild herb salad from tasting bitter?
Choose young leaves and drain boiled wild herb salad as soon as the greens are tender to limit bitterness. If the particular herbs are very bitter, briefly boil them again in fresh water; lemon juice can also balance their sharp flavor.
What dressing works best for boiled wild herb salad?
Olive oil and lemon juice make a classic dressing for boiled wild herb salad. Garlic adds a stronger savory note, while a spoonful of yogurt makes a creamier variation; toss the greens only after excess cooking water is removed.
How long does boiled wild herb salad last in the fridge?
Boiled wild herb salad keeps for about two days in a covered container in the refrigerator. Store it without dressing when possible to preserve its texture, and discard it if it has been left at room temperature for an extended period.
Can you freeze boiled wild herb salad?
Yes, boiled wild herb salad can be frozen, though thawed leaves are usually softer and more watery. Freeze the boiled, well-drained greens without dressing in portions, then thaw them in the refrigerator before serving.
Where is boiled wild herb salad traditionally eaten?
Boiled wild herb salad is associated with regional cooking that makes use of seasonal foraged greens, including Mediterranean and Aegean food traditions. The exact herbs and serving style vary by place, so there is no single fixed recipe.
Boiled wild herb salad Vitamins & Minerals
Vitamins
Vitamin K
507µg · 422% DV
Vitamin A
533µg · 59% DV
Folate
93.6µg · 23% DV
Vitamin C
20.8mg · 23% DV
Minerals
Manganese
0.69mg · 30% DV
Copper
0.21mg · 23% DV
Calcium
176mg · 18% DV
Iron
2.73mg · 15% DV
Potassium ⭐
462mg · 14% DV
Sodium
49mg · 2% DV
Boiled wild herb salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled wild herb salad
To burn the 36 calories in 1 cup (chopped) (130 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled wild herb salad?
Boiled wild herb salad is made by briefly cooking edible wild greens, then draining and dressing them. The particular leaves vary with the season and what grows locally, so the dish has no single fixed recipe. It is part of the wider tradition of gathering and cooking wild greens in many regions.
The herbs are usually served tender, with a fresh, slightly earthy taste; olive oil and lemon make a simple dressing, while garlic is another common addition. Enjoy it as a side or a light starter, alongside bread, grains or a main meal. It provides fibre, with 3 g per 100 g, and is naturally light. For a more filling plate, pair it with beans or another source of protein.
How Nutritious Is Boiled wild herb salad?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled wild herb salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled wild herb salad Contain Allergens?
No known major allergens
Which Diets Is Boiled wild herb salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled wild herb salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.